Sat7/1/17

CrossFit BattleCry – Kettlebell Club

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Warm-up

If you have just finished Crossfit class please be sure to address any needed areas of concern within your body before jumping into Kettlebell. Respect your body and your training.

Stone 2 Shoulder (5×6)

stay at one weight and focus on form

Metcon (Time)

18 min

3 rounds

100 swings

50 kb deadlifts (Single bell)

200m run

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side